From Skinny To Curvy

how to get curvy figure like kim kardashian

Skinny Women: To keep getting a curvier figure every 2-to-4 weeks…

Workout A (Getting Curvier Butt, Hips & Thicker Thighs)

GROUP 1

Click on photos to see how to do exercise

GROUP 2

Click on photos to see how to do exercise

Workout B (Making your Breast Look Bigger & Curvier)

Click on photos to see how to do exercise

Workout C (Getting Firmer Arms)

GROUP 1
Click on photos to see how to do exercise

GROUP 2
Click on photos to see how to do exercise

4 Workout tips you must follow to get curves

1. Use the right amount of weight

Don't use weights that are too light or too heavy and use weights that are heavy enough to help you stay within the recommended rep ranges so for example…

2. Beat your last workout

You'll get the curvy body you want faster if you continually try to beat your last workout by doing more reps, sets and/or using heavier weight so for example…

3. Keep a training log

Keeping a training log will help you track how much weight, reps & sets you did so you can know exactly how much weight, reps & sets you'll need to do to beat your last workout.

4. Try to beat your last set

You don't have to wait until your next workout to start doing more reps and/or using heavier weight because…

You can increase the weight and/or reps from set-to-set within your current workout so…

Your Workout A may go like this…

Group 1 Group 2

7 Ways to schedule Workout A, B & C

  1. Workouts A, B & C can all be done on the same day or each on a separate day.
  2. To save time… 1 workout can be done in the morning & another in the evening with the last one done on another day - See sample schedules below
  3. Since Workouts A & C have 2 parts you can save time by working out twice a day by doing 1 part (like group 1 in workout A) in the morning and another (like group 2 from workout A) in the evening.
  4. You can save time with Workout C by doing supersets by doing 1 exercise from Group 1 & Group 2 back-to-back for 1 SUPERset
  5. Take at least 1 week off from doing Workouts A, B & C after you've done it 2-to-8 weeks in a row.
  6. If all you want is JUST a bigger butt, bigger breast and/or firmer arms then ONLY DO Workout A, B and/or C
  7. You can add this ab workout 1-to-3 days per week (on or off the same days you do Workouts A, B & C) for firmer abs.
Show me Sample weekly workout schedules using Workouts A, B & C

5 step diet for gaining weight & getting curves…

diet plan for getting curves

1. Eat 1500-to-2000 calories per day

2. Eat 100-to-250 grams of protein per day

3. Eat whatever & whenever you want as long as…

4. Drink more water

5. Keep a food journal

If you're not seeing any results after 2-to-4 weeks then more than likely it's because…

So the 6 things you must do to get more curves…

  1. Do workouts A, B & C
  2. Eat 1500-to-2000 calories per day.
  3. Eat 100-to-250 grams of protein per day.
  4. Eat whenever and whatever you want.
  5. Drink 1-to-2 liters of water per day.
  6. Keep a food journal &…

Before you get started on this plan…



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1-100 of 998 Comments
Name*

Hello I'm 5"4 and about 113 I have always been skinny and I wanna look more my age (21)

I don't have much body fat besides a little stomach ..
I'm tired of being small.. I just want a bigger butt , thighs and just more curves Also my abs.. Main focus Lower body tho
I don't eat nessarlary healthy or horriable or enough everyday .. I'm a college student what do you expect

Helllp

March 17, 2015

Adrian Bryant

are you able to do the plan on this page?

March 17, 2015

lena

Hi Adrian,

I am 5'5, weigh 130, waist is 30 and hips are 36 and I'm getting a body fat percentage of 25%. I am in good shape and working primarily on the button exercises, it's only my belly that has extra fat from having kids (although it still is pretty flat). How do I get my abs to show through the excess small layer of fat on my belly without losing weight? Should I do HIIT on treadmill 3 times per week or only do ab exercises you suggested on the other pages? Or both? Please let me know.

March 14, 2015

lena

Butt* not button

March 14, 2015

Adrian Bryant

you don't have to lose weight but you do need to lose fat sogo here

March 14, 2015

Maria

Hello Adrian!

I'm a 26-year old stick thin Asian, with a typical small frame, about 5'1 in height, weighing only 84-86 lbs. My ideal healthy weight, however, is 118 lbs. My doctor recommended a weight range between 105-132 lbs though. I've started some routines I learned online. But..everything on this page is just awesome! What supplements/dietary food would you recommend? Is one bottle of soy milk, or just a protein bar enough after every workout? Thanks! Maria

March 11, 2015

Adrian Bryant

only use supplements if you feel you cannot meet the calorie/protein requirements without them

March 11, 2015

Maria

I'm 22, 5'1" and about 105. Two years ago I used to be around 125lbs when I was working all day and walked to and from work, eating bigger meals 3 times a day and used to go out more. I haven't been able to get my weight back to normal since having my son. Im a picky eater as is (flavor and textures) and now my appetite simply isnt what it was, throw I'm breastfeeding and fast metabolism and now I can't even fit my clothes as they're all too big! I used to have a decent butt and my thighs were twice what they are now and I'd like to get back to that. I dont have weights or access to gym so I try walking 2-3 times a week for a total of about 3-4 hours. Anything else you can recommend? I just want to be healthy and comfortable in my skin again!!

March 10, 2015

Adrian Bryant

see workout D here if you have no weights

March 10, 2015

maya

Im 5'0 and 92pnds ... is this something that would help me gain weight?

March 06, 2015

Adrian Bryant

the plan on this page

March 08, 2015

Jackie

Hi

I am 5"4 123 pounds wit 22 percent body fat. I am currently eating a surplus of calories and I lift heavy 3x a week however, I am afraid of bulking up. Will I bulk up? How can I prevent bulking but stay toned?

March 04, 2015

Adrian Bryant

exactly how many calories are you eating

March 04, 2015

Jackie

2500-3000 calories for the past 8 weeks. I started off at 117 pounds. I have been going to the gym and lifting heavy for a week now and I am eating more consistently

March 05, 2015

Adrian Bryant

with that 6 pound weight gain is it something you can notice (as acutally fat)? see this

March 05, 2015

Jackie

I'm not sure. My goal weight is 130 but I feel like I look the same

March 06, 2015

Adrian Bryant

if that's the case then generally that means you're gaining muscle (good news)

March 08, 2015

Grace

Hi.
I really need a plan like this to gain weight. Im concerned about the ones that have weight lifting in them because I have mild scoliosis. Lifting heavy weights give me back aches...
Can I just skip them? :-)

March 02, 2015

Adrian Bryant

weights is part of it but consult your doctor whether or not it is safe

March 02, 2015

T

So to get curvy take in the calories and do the workouts should there be any cardio envolved?

February 10, 2015

Adrian Bryant

what is your weight and height now

February 10, 2015

T

5"7 159 pounds

February 10, 2015

Adrian Bryant

at your height and weight are you don't need much cardio unless you are trying to lose some stubborn fat

February 11, 2015

T

One more question if i where a waist trainner while gainning this weight will it help to keep from gainning in my stomach area from being restricted since my stomach is small now? If that makes sense?

February 11, 2015

Adrian Bryant

no, the waist trainer will not prevent belly fat nor will it get rid of it

February 12, 2015

B

Hi Adrian, great website. Is there a weight gain plan like there is for weight loss ?

January 31, 2015

Adrian Bryant

you mean like the one on this page?

January 31, 2015

Idunnu

Hi Adrian. I'm 5'9 and 123lbs. Are mass gainers a good idea for reaching my daily calorie goal? This is especially for days when I'm having really busy day and i can't cook.

January 27, 2015

Adrian Bryant

yes, in your case it would help to get all the calories in on a busy sched.

January 28, 2015

Bethany

Hey Adrian,

I am 5'8, 130 lbs. I have a waist measurement of 27 1/2 inches. I want to get my waist down to that perfect 24 inch waist. What advice do you have on reaching that goal. I already do crunches, crunches with twists, etc. I've already lost an inch and a half, but it has taken me 2 months. Any suggestions?

January 15, 2015

Nai

Hey I'm currently at 5'3 and 97lbs. I want to go to the military. I have to gain 15 lbs b4 I get in. I'm underweight I tried protein shake and eating right foods. My doctor said I'm healthy but my metabolism is very fast. Is there anyway I can get the weight b4 I go to M.E.P.S.?? Thank U!!

January 06, 2015

Adrian Bryant

the plan on this page will help you with that and no matter how fast your metablosim is you need to up your calorie intake. do you know your current calorie intake

January 08, 2015

Lina

I want to gain weight and look like i hace more curves should i work out before or after having breakfast ? Also I don't have a membership in a gym but I am planing to do the excercises without weights until I get a membership in a gym is that okay or I must use weight to gain weight and look more curvy?

Thanks

January 04, 2015

Adrian Bryant

in the long run you will more than likely need weights (or some kind of resistance) and it does not matter WHEN you eat as long as you are eating enough calories with enough protein daily to build curves

January 04, 2015

samantha

So i want to gain muscle mass. Im 5'5 and weigth 127lbs im 23years old. I feel like im just that skinny girl but i would like to get some curves and muscle but i dont have a member ship to a gym, so what plan should i follow? And how long will it take for me to see results?

January 03, 2015

Adrian Bryant

the plan on this page is a good start

January 03, 2015

Madelane

Hi! So I saw this page and by next week im going to start to follow the procedure. I was wondering if should i choose 1 exercise in 1 group? like in workout a, rather than doing both exercises in group 1, i will only follow the thrust?

December 23, 2014

Adrian Bryant

that's right. do ONE exercise from each group

December 23, 2014

Morgan

Hello Adrian,

I'm 5'3 125lbs I'm not happy with the appearance of my body I'm in between skinny fat and slightly toned. I would like to start lifting but I don't want to gain anymore weight my goal now is to get lean. I don't have a gym membership I've been doing lunges, squats, ab, butt workouts etc. I just don't know if that would be enough to achieve the goals I want because I'm told I have to lift heavy.

December 15, 2014

auburn

hi so i did hip thrusts with 30lbs 4 sets 0f 10 and squats 30lbs 4 sets of 10 then the next time id workout id add 1 to the reps so the next time it would be 4 sets of 11 then 4 sets of 12. Is that an efficient way to do it to see results? and now should i do 30lbs 5 sets of 10 then increase the reps till i get to 15?

December 15, 2014

Adrian Bryant

you can do that and/or increase the weight. whatever yo ucan do to get stronger or beat your last workout will lead to results

December 15, 2014

Ariel

hello,

I just want to know if its easier for shorter girls to have the appearance of muscles. Im 5 ft 1 about 110 lbs. just trying to add on about 6 lbs of healthier muscle.

December 07, 2014

Adrian Bryant

dont know about that but I Don't think being short or tall makes it easier

December 08, 2014

samantha

I'm a skinny girl and I want to gain weight. Can someone you me a work out program/plan? 15 years old, I am 5'3 in height and I weigh 40-43 kgs (88-94 lbs) Clearly, I am underweight. I need to gain 7-10 kgs to be normal. I want a curvy body. I want to have a 34-26-34 body. Please advice. Thank you. Feel free to contact me through e-mail.

November 29, 2014

Adrian Bryant

are you able to do the plan on this page to gain weight

November 29, 2014

Mandana

Hello Adrian, when you say "Do ... sets of ... reps of ONE of the exercises in group ... 1-to-3 days per week" you mean that the exercise should be the same every time, or should it be the same in just one time and we can choose another exercises from that group in next times ?

November 28, 2014

Adrian Bryant

Stick with the same exercise for at least 4-6 weeks so you can guage your progres

November 28, 2014

anna

Hello Adrian, I am Anna from philippines,I am trying to read and learn about how to build a muscle even a little and I do not know what to do first. I am 41 age, 5'2 height, weight more on 38 kg (if I eat 40, if not goes down to 36 kg) (I know that I need to eat a lot if I want to gain weight) in 38 kg in weight you will know how thin I am no fats at all, my bone is so small structure,my wrist is only 5 inches. I want to build muscle a little but not like a Hercules type,I hope you know what I mean. There is so many exercises that I found in internet but I do not know where I start. Thank you so much in advance.

October 17, 2014

Adrian Bryant

this page is the perfect place to start for you

October 18, 2014

daisy

Hi there Adrian, I am 5.3 and about 105 pounds. I lost weight due to stress. Now I want to gain weight at the right places and get a curvy body especially at the hips and thigh but at the same time loose from the abs. Should I follow the hip thursts and the bridge exercises or should I first eat to gain some flesh and then start it. My hips and legs are very lean.
Thanks

October 07, 2014

Adrian Bryant

to get what you want just follow the plan on this page as is

October 07, 2014

Sarah Frandsen

Hay Adrian,

Im 5'9 5'10 maby I haven't checked but im sure im rite and I weigh 144 now when im trying to gain weight I notice it goes to my hips,stomach and some to my waist. I do want more weight in my hips area but it looks like muffin top a little bit. Do I need to work harder in that area or can I get the lower hip to increase in size (the hour glass bottom is what im going for) plaese help me I've been stuck on how to get curves for tall slim women and I gained like 10 to15lbs but my but still looks the same . My hips has widened gained a litte in the thighs but im not seeing the nice bubble butt.

September 24, 2014

Adrian Bryant

what hip and butt exercises are you doing?

September 28, 2014

christel

As yu increase the weights doing possible, is it normal to not feel alot of pressure in yur glutes. Because im starting to feel it in my hams alot. And I find its not hitting my upper glutes hard like weighted glute bridge does . Or is it just my form?

September 21, 2014

Adrian Bryant

for which exercise?

September 22, 2014

christel

Hip thrust

September 23, 2014

Adrian Bryant

both exercises (thrust & bridge) do about the same thing but here's the main difference... The bridge is more of a partial hip thrust. the hip thrust puts your butt thru a greater range of motion which is why you may also feel it in your hams but be assured...

that whatever results or whatever you felt with bridges you will also get with the thrust becasuse of the greater range of motion but also...

check your form and make sure the weight isnt too heavy

September 24, 2014

christel

Ohh thank yu for the info !

September 24, 2014

Angel

I have had four kids I have breastfed all of them I have absolutely no muscle mass. It's like they are deflated ballons. And now with all the stress eating is just something I forget to do. I am a b cup because i have lost weight i used to be close to a c cup. I am on the verge of surgery with my breast. I would like to slove this issue if it's possible. The other problem I am now having is cellulite on my back side right under neath my but. I want to desperately resolve this issue. Please help

October 18, 2014

Adrian Bryant

Angel, what is your current weight and height?

October 18, 2014

Angel

I am 5ft 8inches tall and I am maybe 120. I used to have a nice curvy body and I want it back. I was doing the firm work out for almost three months and it wasn't giving me the results I wanted. I want to get rid of the cellulite and perk up my but. I am going try to gain 20 pounds and do the program you suggested. I am not sure if there is any help for my breast but I am going try before I go under the knife.

October 18, 2014

Angel

If I may ask one more question of you. Do you believe in herbal supplements to increase breast tissue. From what I have read and understand if you gain weight, exercise, and take supplements you can grow your breast. The theory is that some women's breast don't grow to their full potential for several different reasons. Nutrition, hormones, smoking and stress. I had my first child when I was 16 nefore the pregnancy I smoke and drank.

October 18, 2014

Adrian Bryant

most of those breast pills (OR ALL OF THEM) are scams in my opinion

October 19, 2014

Angel

Ok well what about the cellulite will this work out help I am showing the first signs. If I tighten up the skin with my hands it disappears.

October 19, 2014

Yara

I recently started going to the gym with a goal to gain weight and increase muscle in certain parts of my body. My problem is that most of the food I eat is homemade Lebanese food so I don't know how to calculate nutritional facts and accomplish the right nutrition goals.. Also, I've heard that you should eat right after a workout if you want to gain weight. Is that true?

Thank you!

September 12, 2014

Adrian Bryant

doesn't matter WHEN you eat for losing, gaining or maintaining weight. all that matters is HOW MUCH you eat. try these tools here to calculate calories

September 12, 2014

Arnelyn

Hi Adrian, i'm a first time mom of twins who are now 16 months. i've always been skinny when i got pregnant i was only 87 lbs and my height is 5'4. I reached up to 120 lbs before i gave birth. My weight right now is 89 lbs and really skinny..i signed up for a gym last week and been to it twice already but i'm confused what to do. I need some advice on what workouts to do at the gym..tyi. I know i have to eat more and i noticed an increase of appettite after going to the gym.

August 29, 2014

Adrian Bryant

did you understand the layout of the workouts on this page?

August 29, 2014

amy

hello Adrian, i've been looking everywhere for tips and trick on weight gaining and i came across your website. after reading most of the comments post here, i think that with your help i can gain weight. im very underweight for my age, 19 yrs old for 100lbs / 45kg. aiming for a thicker body, bigger butt and thicker hips = curvy body to be exact but i think i need to gain my weight first? what is your suggestion? looking forward for your reply. Thank you.

August 26, 2014

Adrian Bryant

you can easily do that at the same time with the plan laid out before you on this page

August 26, 2014

gillian antoine

Hi adrian
thank you for your program. my question is i am very fit and healthy however i inherited varicose veins on my calves and spider veins on my thighs. what if any excercise can you recommend to firm my calves and reduce the sight of these horrible veins.

August 14, 2014

Adrian Bryant

see this and this

August 15, 2014

Tanya

hi brian can you plz calculate exactly how much i should eat per day.

i am 5 4" and weigh about 105 lbs. i have a fast metabolism and lose weight easily altho im skinny. when i try to gain weight i end up with bellly fat too so i think im either eating too much, too little or not clean enough. plz help me calculate!

1. how many carbs per day
2. how much protein per day
3. how much fat per day

and should i eliminate cardio completely or should i incorporate it in the routine.

thanks a lot!

August 02, 2014

Adrian Bryant

you need to start off with the low end of 1500 cals per day and then track it to see if you need to move up to 1500+ per day if you're not getting the reuslts you want after 2-to-4 weeks but have you seen the diet plan?

August 03, 2014

Humara

Hey, I'm 17 and I've always been skinny but no matter how much I eat I don't gain weight and it's difficult. Sometimes I have problems such as what should I eat that can make me gain more pounds in a healthy way. My doctors says I'm fine and that it's probably genetics but my family is much bigger, so it's unfair.
I'm not a person who eat meals only snack a lot and eat two meals a day like rice and chicken, or pasta maybe junk food. I have stretch marks and I don't like it either too.

I really want to work on my hips and bottom, perhaps just a good diet plan to have a curvy body

August 02, 2014

Adrian Bryant

use the steps on this page to get the body you want

August 02, 2014

skylar

This is great information I'm 110 and want to be 132 and just found all I need to know to get there.
Is it ok to add in yoga once a week for flexibility?

July 27, 2014

Adrian Bryant

yes for yoga

July 29, 2014

Isha

I want to start your workout this week but am afraid that I'll lose weight in certain places even though my butt and thighs will get toned. I'm about 125 lbs and 5'5 and don't want any weight loss. Can you assure me that I'll maintain my current and then gain weight with your workout? I don't want the opposite to happen, I'm skinny enough...
Thanks.

July 20, 2014

Adrian Bryant

the diet will cause you not to lose weight or maintain your weight

July 21, 2014

Nellie

Hello, I am 5'6 and weigh between 110-115 (varies almost everyday) I am also only 18 but I am bone thin, it's almost gross. I've always been this skinny too, only gained weight off of birth control and was at 130 which was a good weight for me not bone thin and not over weight. But had to get off of that birth control for other health reasons and my body lost all the weight it gained in only a month, no differance in my exercise or diet either just dropped the weight right off. I'm trying desperately to gain the weight back and end up with a curvy, thick thigh big butt figure. I have naturally wider hips and my thighs do touch which makes me happy but they are just bairly touching. I want muscle, and to be thicker and curvier. But clearly I either have a high metabolism or something else going on that keeps my weight down. What can I do to reach my goals?

I have just started this workout by the way.

July 09, 2014

Adrian Bryant

by starting this workout you have already answered your own question and if you need more help or get stuck along the way I'll be here to help

July 09, 2014

.

is it pointless to keep on exercising when your diet is inconsistent. i found it hard because some days i don't have enough food to maintain my weight. my cousin told me that drinking protein shakes everyday is not good but to only drink it after you exercise. and the days you are not exercising eat the same amount of protein with food. but it is hard when eating healthy is EXPENSIVE. and i have so many cheat meals because they are high in calories. what im really asking for is help.

July 08, 2014

Adrian Bryant

dont focus on protein shakes in general. focus on getting enough protein in your diet regardless if it comes from food, shakes or protein bars.

It may be more cost effeecctive to buy in bulk 5 pound tubs of protein powder

July 09, 2014

Rosy

Vegetable and legumes also have protein. get garbanzos, lentils n beans (quinoa is high in protein, n easy to cook) get big sacks so it'll be cheaper, in Costco, safeway, smart n final, or any store that sells big pkgs. store the in fridge to keep them fresher (bonus: it fills fridge space, which saves energy)

August 09, 2014

tokey

How many weights do I have to go up to for me to get a kim k butt. I can 150lbs but im still small. People look atme weird because I am so skinny pushing so much weights lol. And also if you do the exercise wrong would it make your glutes smaller in a day I found I lost .5 in the last time I worked out. It seems like my butt will range from 35 in - 36.5 in nevermore

July 02, 2014

Adrian Bryant

how many reps with 150 and which exercise? does your butt look better (more round and firm?)

July 03, 2014

tokey

My butt is definitely firm. And I do 8 reps with 150 lbs. Its a constant struggle it will grow and go back down.

July 08, 2014

Adrian Bryant

which exercise

July 08, 2014

tokey

barbell glute bridge.
i dont do hip thrust cause i feel it in my quads alot.

July 17, 2014

Adrian Bryant

then you're doing great. you are on the right track. with 150 you can either shoot for 12 reps with that or keep increasing the weight b/c as you get strogner = your butt will get bigger

July 19, 2014

Yasmin

Hi adrian,
I weigh 48 kg and most I have ever gone to is 51 kg. My dietitian recommended I eat more often in order to gain weight which consisted of fatty foods cheese, carbs, soup etc just whatever I wanted basically. However, even though i have a good appetite I just felt like I was always stuffing my face and had no time to breath. I eat but I have a fast metabolism I can lose weight so quickly. Do you recommend any shakes or anything that can help ? I took shakes before but just put weight on in mid area; belly, bum, muffin tops & hips.

I mentioned exercise (toning) as I wanted to bigger legs especially my bottom legs they are so skinny. I also get bloated when I eat even though I have flat stomach ( not toned) but she said I will lose weight and should just stick to light walking. I have wide hips for a slim person but I fear all these exercising techniques will get rid of it as I see a lot of people that do exercise with straight hips just toned legs. I want to do it at home. Please help me

June 26, 2014

Adrian Bryant

the main thing is are you currently tacking how much you eat?

June 27, 2014

Yasmin

I've tried to keep to a timetable/routine but don't always have the time to if I'm working

June 30, 2014

Adrian Bryant

do you have a smart phone where you can get an app to help you track it easily?

June 30, 2014

Yasmin

Yes I have. For example let's say I just want to tone my butt can I simply just do squats everyday and will that work.
Thank you for your help

July 04, 2014

Adrian Bryant

if just for toning and not much bigger butt then yes... squats are fine for that

July 05, 2014

Yasmin

What would be needed for a bigger butt ?

July 06, 2014


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